Seated Forward Bend anatomy

Seated Forward Bend · Paschimottanasana · Tư thế gập người ngồi

Seated Forward Bend mainly works quadriceps, iliopsoas, tibialis anterior; it stretches hamstrings, gastrocnemius, gluteus maximus, erector spinae.

Opening the 3D model…

From staff pose, fold the torso forward over straight legs, holding the feet or shins. The whole back line of the body — hamstrings, calves, and back — lengthens.

Muscles in this pose

Working (contracting): Quadriceps, Iliopsoas, Tibialis anterior

Stretching: Hamstrings, Gastrocnemius, Gluteus maximus, Erector spinae, Multifidus, Quadratus lumborum, Latissimus dorsi, Rhomboid major, Trapezius

Why these muscles work or stretch

• Quadriceps · Working (contracting): Reciprocal inhibition helps the hamstrings release
• Iliopsoas · Working (contracting): Draws the torso deeper into hip flexion
• Tibialis anterior · Working (contracting): Flexes the feet back toward the shins
• Hamstrings · Stretching: Main stretch
• Latissimus dorsi · Stretching: Arms reach toward the feet

Practice cues

• Hinge at the hips, leading with the sternum
• Engage the front thighs so the hamstrings can release
• Don't pull with the arms; let the breath take you deeper

Benefits

• Stretches the hamstrings, calves and back muscles
• Trains folding from the hip joints rather than rounding the back
• May help improve flexibility along the back of the body
• A quiet pose that supports slow breathing and relaxation

Cautions / contraindications

• Avoid with an acute disc herniation or sciatic pain
• Take care with a hamstring injury; bend the knees
• In pregnancy, widen the legs and don't compress the belly

Easier variations

• Sit on a folded blanket, bend the knees and put a rolled blanket under them
• Loop a strap around the feet instead of reaching for them

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Marichi’s Pose I (Seated Forward Bend) Marichyasana I
• Head-to-Knee Forward Bend Janu Sirsasana
• Tortoise Pose Kurmasana
• Standing Forward Fold Uttanasana
• Wide-Legged Forward Bend Prasarita Padottanasana
• Wide-Angle Seated Forward Bend Upavistha Konasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)